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Old 01-19-2011, 09:15 PM
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Samael Samael is offline
Samael is evolving
Join Date: Jan 2011
Location: Sofia/Bulgaria
Posts: 30

Day 9: AM:Cardio(eleptical) 5mins warm up 10 mins HIIT 15/45 30mins moderate intesity

PM: Shoulders,Traps
1.Dumbell shoulders press /w upright rows -4x10/12,8/12,6/12,8/12
2.Push press - 3x12/8/6
3.Machine L-laterals - 3x10/10/12 - drop on last set
4.Smith machine shrugs - 4x12/12/12/12
5.Dumbell shrugs - 2x12/12
6.Smith machine behind the back shrugs -2x12/12
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